Cajun Tilapia Po'Boy for Two

Cajun Tilapia Po'Boy for Two

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From the EatingWell Kitchen

Forget the deep fryer—the tilapia in this healthy po'boy recipe, a classic Southern sandwich, is coated in cornmeal and cooked in just 2 tablespoons oil. The result? A healthy, crispy fish sandwich with little added fat. Cajun spice blends can be surprisingly high in sodium. Check the ingredients to find one without added sodium.

Ingredients 2 servings

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Original recipe yields 2 servings
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  • 1 large tilapia fillet (6-7 ounces)
  • 1 teaspoon Cajun spice blend (without added salt)
  • 1/4 teaspoon salt
  • 1 egg white
  • 2 tablespoons water
  • 1/4 cup fine cornmeal
  • 1 tablespoon canola oil, divided
  • 2 1/2 tablespoons low-fat mayonnaise
  • 1 1/2 tablespoons finely chopped dill pickle
  • 2 small whole-wheat hoagie buns (2-3 ounces each), toasted
  • 1 ripe plum tomatoes, sliced
  • 1/4 cup thinly sliced red onion
  • 1 cup very thinly sliced romaine or iceberg lettuce


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  1. Sprinkle fish with Cajun spice and salt, then cut the fillet in half lengthwise. Whisk egg white and water in a shallow dish. Place cornmeal in another shallow dish. Dip the fish in the egg mixture, then in the cornmeal. (Discard any leftover egg and cornmeal.)
  2. Heat 1 1/2 teaspoons oil in a medium nonstick skillet over medium-high heat. Add the fish and cook until golden brown on the bottom, 3 to 5 minutes. Turn over, swirl in the remaining 1 1/2 teaspoons oil and cook until the fish is browned on the other side and opaque in the middle, 3 to 5 minutes more.
  3. Combine mayonnaise and pickle in a small bowl. To assemble the sandwiches, spread 1 generous tablespoon of the mixture on each bun. Top with a piece of fish, tomato, onion and lettuce.

Nutrition information

  • Serving size: 1 sandwich
  • Per serving: 381 calories; 15 g fat(2 g sat); 6 g fiber; 42 g carbohydrates; 24 g protein; 77 mcg folate; 47 mg cholesterol; 10 g sugars; 4 g added sugars; 2400 IU vitamin A; 7 mg vitamin C; 73 mg calcium; 2 mg iron; 867 mg sodium; 584 mg potassium
  • Nutrition Bonus: Vitamin A (48% daily value), Vitamin B12 (23% dv), Magnesium (21% dv), Folate (19% dv), Potassium (17% dv)
  • Carbohydrate Servings: 2 1/2
  • Exchanges: : 2 starch, 1 1/2 vegetable, 2 1/2 lean meat, 2 fat

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